Cross Country Mountain Bike Training Program

Although most people ride or race cross-country. Final Cut Pro 6 Free Download For Windows 7. Office Software Protection Platform Service 1003 Terminal Server. Some heavy lifting should be added to any training program. 5 Things to Know Before Your First Mountain Bike.

Week 2 Day 1 Do 65 minutes of long, slow cardio (biking, running, hiking), performed at a level 5 on the Rate of Perceived Exertion (RPE) scale Day 2 Perform exercises in order, with a 1.5-minute jump rope interval between each set. Set One • 3 x 24 (12 each arm) overhead kettlebell lunges, alternating legs each rep • 3 x 45-second kettlebell swings • Rest 60 seconds Set Two • 3 x 14 RDLs • 3 x 14 bent-over rows • Rest 60 seconds Set Three • 3 x 45-second mountain climbers • 3 x 14 push-up to side planks Day 3 Perform cycling intervals: • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE. • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute RI between each. • 5-minute cooldown. Day 4 Perform exercises in order, with a 90-second jump rope interval between each set. Set One • 3 x 24 renegade rows (10lb dumbbells) • 3 x 12 box jumps • Rest 2 minutes Set Two • 3 x 24 (12 each direction) lateral monster walks • 3 x 60-second wall sit • Rest 2 minutes Set Three • 3 x 24 (12 each leg) • 3 x 24 (12 each side) Day 5 Do 65 minutes of long, slow cardio (biking, running, hiking), performed at a level 5 on the Rate of Perceived Exertion (RPE) scale. Day 6 (optional) 1 hour of yoga or Pilates.